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Foods that will help you succeed on this HCG diet plan and gain a healthy body at the same time.


The Best Foods to Eat for Great Health Benefits

You don’t need a degree in nutrition to learn the best foods to eat for health. You can get the nutrients you need every day and achieve great health by just choosing from this list of the best food to eat and seeing that you eat for health from these nutritious foods on a daily basis.

    • Vegetables: When picking from the vegetables list, go for the bright colors with the most vitamins, minerals and phytonutrients. Choose dark green, orange and red vegetables, like broccoli, kale, carrots, squash, red peppers and tomatoes. And garlic and onions are powerful natural antibiotics that strengthen immunity and help prevent disease.
    • Fruit: From the fruits list, choose whole fresh, frozen or, in limited amounts, naturally dried fruits. Pick berries, oranges, red grapefruit, cantaloupe, apples, apricots, plums and other brightly colored fruit that’s low on the glycemic foods index, rather than canned fruit or fruit juices.
    • Whole Grains: Choose 100% whole wheat or rye breads, crackers and pastas, sprouted grains, brown rice, oatmeal and other whole grain high fiber foods instead of refined grains, like white bread and white rice.
    • Beans, Nuts and Seeds: Beans (legumes), such as lentils, soy beans, garbanzo, and kidney beans are good sources of both protein and fiber. They can be added to salads, home made burritos and soups. Good choices of nuts and seeds are raw, unsalted almonds, walnuts and sunflower seeds. If you’re watching calories, keep portions small.
    • Fats and Oils: Good quality food fat from olive oil, fish oil, beans, whole grains, raw nuts and seeds provide important, healthy fatty acids. Use extra virgin olive oil for salads, stir-frying and baking. Remember, fats are high in calories, so eat sparingly for good weight management.
    • Dairy and Eggs: Choose only healthy fat-free or low-fat dairy products, such as low-fat yogurt, cottage cheese and sour cream. If you drink milk, make sure it’s fat-free. And limit your use of butter, cheese and eggs.
    • Fish, Poultry and Meats: Healthy high protein foods are important. Have omega 3 fish, such as salmon, trout or sardines at least twice a week. Also include poultry (without the skin), beans, low-fat dairy, nuts and seeds. If you eat meat, pick lean cuts and limit portion sizes.
    • Water and Other Liquids: Since your body’s mostly water and you use and lose about 9 cups of it a day, fluids are essential. And here’s the bottom line. Pure water is the healthiest thing to drink. So stick with water, mild herbal teas without caffeine and plain lemon water.

The Foods to NOT Eat and Unhealthy Food to Avoid List

This list of foods NOT to eat has been sorted into food group categories. You should avoid these unhealthy foods as much as possible.

    • Refined Sugar: Besides staying away from table sugar and candy, watch for added sugar hidden everywhere. Learn the many different sugar names and check all packaged, canned and processed foods, such as cereals, prepared meats, bakery goods, jams, etc.
    • Grain Products: Avoid refined grain foods. These include most breads, crackers, pasta and breakfast cereals. Also eliminate cakes, pies, doughnuts, cookies, croissants, muffins and all pastries and snack foods such as chips, most snack mixes and buttered popcorn.
    • Fats and Oils: Limit saturated fats and refined vegetables oils. Eliminate food with trans fats and other bad fat. This includes margarine, lard or partially hydrogenated oils found in cookies, cakes, pastries, doughnuts, chips, fried foods, candy and most chocolate.
    • Meats, Poultry and Fish: – Eliminate red meats high in saturated fats and other fatty cuts of meat – ribs, bacon, sausage, hot dogs, pepperoni, salami, bologna and other packaged meats, plus most hamburgers. Also avoid fried fish, meats and poultry, as well as poultry skin.
    • Dairy and Eggs: Cut out cream and any cream products, such as full-fat cream cheese, sour cream, cream sauces, whipped cream and ice cream. Limit the use of butter, eggs and full-fat cheeses and eliminate whole milk, 2% reduced fat milk and whole milk yogurts.
    • Beans, Nuts and Seeds: Stay away from any bean soups or chili that contain sausage, bacon, ham or other high fat meats. Also avoid all salted nuts and seeds, as well as those roasted in oils.
    • Fruits and Vegetables: Eliminate fried vegetables and fruits, vegetables with butter, cheese or cream sauces and fruits with cream or whipped cream. Also avoid fruit drinks and fruit juices. One cup of fruit juice has no fiber and up to 10 teaspoons of high glycemic sugar.
    • Excess Salt: Average salt consumption in the U.S. is 10-15 grams a day. The National Academy of Sciences recommends 3-8 grams. To cut your salt intake in half, limit table salt and avoid chips, salted nuts and popcorn and most prepared, canned and packaged foods.
    • Liquids: Avoid all sodas, milk shakes, fruit juice and fruit drinks and greatly limit or totally eliminate caffeine and alcoholic beverages.

Five Diet Foods that are (Far) Worse
Than What They’re Replacing


Millions of Americans resolved to lose weight and start eating healthy in 2008, which for many involves purging their pantry of fatty, sugar, salty snacks and replacing them with healthier diet foods.

Now here’s some news that may be hard to stomach: some of your most beloved “bad” foods may not be nearly as those you just replaced them with. It may sound incredulous, but it’s true.

The following foods are wolves hiding in sheep’s clothing, and you may want to seriously reconsider any diet plan that contains them.

1. Diet Soda

You know regular soda is bad because of all that sugar and “empty” calories, but what’s wrong with a diet soft drink to quench your thirst?

Plenty, according to experts. Along with caffeine, like regular soda, diet soda is high in phosphoric acid, a combination that could be bad for your bones. While caffeine can interfere with your body’s ability to absorb calcium or increase the amount it gets rid of, the acids in soda can cause the body to become more acidic — causing it to release even more calcium.

Then there’s the problem with the artificial sweeteners, which some say are harmful. Although Splenda is a newcomer to the diet soft drink sweetener market — and there are growing concerns as to its actual safety — aspartame is still the most widely used sweetener in diet soda.

“Aspartame is the most complained about additive in U.S. history,” says Dr. Joseph Braco, author of Restoring Your Digestive Health. “It’s been blamed for everything from headaches to rashes to seizure disorders. I have a physician friend who clearly linked aspartame with his adult-onset seizures.”

And as if that wasn’t bad enough, a study by Sharon P. Fowler, MPH, and colleagues at the University of Texas Health Science Center, San Antonio found that for every diet soda you drink in a day, you increase your risk of gaining weight — by 41 percent!

2. Margarine

Butter is full of saturated fat so you’re being sensible and eating margarine instead. Healthy right? Not exactly!

Until recently, almost all margarine was loaded with trans fats, an artery-clogging fat formed when hydrogen is added to vegetable oil, a process called hydrogenation. Trans-fat poses various serious health risks. It raises your body’s level of bad cholesterol (LDL) while scrubbing away the good cholesterol (HDL) that keeps your arteries clean. Your arteries can become clogged, making them inflexible, which can lead to strokes and heart attacks.

Trans-fat can also increase triglycerides and inflammation, a direct link to an increased risk of diabetes.

Nowadays you can find varieties of margarine that are trans-fat-free, but margarine is still loaded with polyunsaturated fats, which come from vegetable oil and are already eaten in overabundance in the American diet.

When polyunsaturated fats are eaten in excess, they can lead to the formation of excess prostanoids, which are chemicals that increase inflammation in your body.

“Prostanoids help control blood pressure, fight allergies, and modulate inflammation, but too much of them — especially those made from vegetable oils — can also lead to increased pain, swelling, and redness in various tissues,” said William L. Smith, Professor and Chair of Biological Chemistry at the University of Michigan, Ann Arbor

3. Sugar-Free Gum

Goodbye cavities, hello tasty, sugar-free bubble gum. While it seems like the best of both worlds, sugar-free gum is not a wise health choice.

Many of these products contain sorbitol, a sugar alcohol that can have laxative effects if taken in large amounts. So if you end up chewing numerous pieces of sugar-free gum every day, you could very well end up experiencing stomach cramps, bloating and gas, or, more seriously, malabsorption of nutrients, diarrhea and weight loss.

Don’t ruin a healthy salad with a corn-syrup-laden light salad dressing. Try olive oil, garlic, lemon juice, balsamic vinegar and other natural spices instead.

There have already been a couple of reports of people with excessive diarrhea and weight loss that was linked to sugar-free gum and other products.

4. Light Salad Dressings

Getting rid of full-fat dressings and replacing them with light versions may seem like a no brainer, but have you ever looked at the ingredients on a bottle of light salad dressing?

You can expect to find high fructose corn syrup — not something you should be eating to lose weight — numerous preservatives, and food coloring like yellow 6, which has been found to cause adrenal gland and kidney tumors, and contains small amounts of many carcinogens.

Sound healthy? We think not. You’re much better off dressing your salad with a little olive oil, Dijon mustard and balsamic vinegar any day.

5. Light Potato Chips

Fat-free potato chips and tortilla chips? If it sounds too good to be true, be very wary. Many of these “light” snack chips contain Olestra, a fat substitute marketed under the brand name Olean. This synthetic fat is not absorbed by your body (instead it goes right through it), so it can cause diarrhea, loose stools, abdominal cramps and flatulence, along with other effects. Further, olestra reduces your body’s ability to absorb beneficial fat-soluble nutrients, including lycopene, lutein and beta-carotene.

While regular potato chips have their own issues as well, light potato chips are not an acceptable alternative. Try air popping some organic popcorn and adding some sea salt and spices for flavor instead.

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